Training Programs That Actually Work

We've been testing these programs for years, tweaking 'em based on real results. No fluff, just what gets you stronger and fitter.

Functional Training
FLAGSHIP PROGRAM

Vale Warrior Protocol

Look, this isn't your typical gym routine. We built this program after watching people plateau with boring splits and isolated movements. The Vale Warrior Protocol mixes heavy compound lifts with metabolic conditioning that'll leave you wondering if you can still walk to your car.

12 weeks of progressive overload combined with high-intensity intervals. You'll lift heavy three days a week and do conditioning work twice. Recovery day's included because we're not idiots - your body needs rest to grow.

12

Weeks

5

Days/Week

60-75

Min/Session

All

Levels
Get Started Today

Real Results from Real People

These aren't models or paid actors. Just regular folks who put in the work.

Before transformation

BEFORE

After transformation

AFTER

Marcus T. - 16 Weeks

"Honestly thought I was too old to get back in shape at 42. The coaches here didn't let me make excuses and adapted everything for my busted shoulder. Down 28 pounds and I'm lifting more than I did in my twenties."

-28 lbs
Weight Lost
+45 lbs
Deadlift PR
-8%
Body Fat
Before transformation

BEFORE

After transformation

AFTER

Sarah K. - 20 Weeks

"After two kids, I figured this body was just done. Took some convincing to touch a barbell but now I'm obsessed. My back pain's gone and I've got visible abs for the first time ever. The nutrition coaching sealed the deal."

-22 lbs
Weight Lost
135 lbs
Squat PR
+7 lbs
Muscle Gain
Client progress
James P. - 8 Weeks

"The group classes kept me accountable. Having people who actually care about your progress makes all the difference."

-18 lbs | +35 lbs Bench
Client progress
Emma L. - 12 Weeks

"Finally learned how to eat for performance, not just to lose weight. Game changer for my energy levels and recovery."

-15 lbs | +12% Strength
Client progress
David R. - 24 Weeks

"At 55, I wasn't sure what to expect. Now I move better than I did at 30. Mobility work is underrated, folks."

-32 lbs | Pain Free

All Our Programs

Mix and match or go all-in on one. We'll help you figure out what fits.

Strength Program
POPULAR

Pure Strength Builder

Wanna get strong? Like, really strong? This program's all about the big three - squat, bench, deadlift. We follow a linear progression model that's proven to work. Nothing fancy, just consistent gains.

  • 3-4 sessions per week
  • Focus on compound movements
  • Progressive overload tracking
  • 8-16 week cycles
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Conditioning Program

Metabolic Conditioning

This one's brutal, not gonna lie. High-intensity circuits that torch fat while keeping your muscle. You'll sweat buckets but you'll also see your conditioning skyrocket. Great for athletes or anyone who's bored with steady-state cardio.

  • 30-45 minute sessions
  • HIIT and circuit training
  • Fat loss focused
  • Scalable intensity
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Mobility Program

Movement & Mobility

Most people skip this stuff until they're hurt. Don't be that person. We work on flexibility, joint health, and movement patterns. Sounds boring but it'll add years to your training life and fix those nagging aches.

  • 2-3 sessions per week
  • Injury prevention focus
  • Active recovery protocols
  • All ages welcome
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Personal Training
CUSTOM

One-on-One Training

Sometimes you need someone in your corner who gets your specific situation. We'll build a program around your goals, schedule, and any limitations. It's more expensive but it's the fastest way to results.

  • Fully customized programming
  • Dedicated coach
  • Flexible scheduling
  • Weekly adjustments
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Nutrition Coaching

Nutrition Coaching

You can't out-train a bad diet - we've all tried. Our nutrition coaches don't do crazy restrictions or weird supplements. Just real food strategies that fit your lifestyle and support your training.

  • Macro tracking guidance
  • Meal planning templates
  • Bi-weekly check-ins
  • Sustainable approach
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Group Classes

Small Group Training

Get the coaching and community without the full personal training price tag. Classes are capped at 8 people so you still get attention and form corrections. Plus, training with others who are pushing hard makes it way easier to show up.

  • Max 8 people per class
  • Multiple weekly times
  • Scalable for all levels
  • Community atmosphere
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How We Track Your Progress

Numbers don't lie. We measure what matters so you know you're moving forward.

Progress tracking

What We Actually Measure

Strength Metrics

Every 4 weeks we test your main lifts. It's pretty satisfying to see those numbers climb. We track percentages too so you can see relative strength gains, not just absolute weight.

Body Composition

We use calipers and measurements, not just the scale. Weight can be misleading - muscle weighs more than fat, remember? What matters is how your body's changing underneath.

Performance Benchmarks

We've got standard workouts we retest every 6-8 weeks. Same workout, different time or weight. It's a real kick to crush something that destroyed you two months ago.

Movement Quality

Not everything's about numbers. We also check how you move - is your squat depth improving? Shoulder mobility better? This stuff prevents injuries and makes everything else easier.

Initial Assessment

We establish baseline metrics before you start any program

Monthly Check-Ins

Regular measurements to adjust your programming as needed

Progress Photos

Same lighting, same pose - visual proof of your transformation

Milestone Tracking

Celebrate PRs and goals hit along the way - it matters

Ready to Start Your Transformation?

First session's always a free consultation. We'll chat about your goals, assess where you're at, and figure out which program makes sense for you. No pressure, no weird sales tactics - just an honest conversation about what you want and how we can help.